One arm routine?

[milo]

Hi Ash, ive recently broke my finger in 3 places resulting in my hand having to be placed in plaster. Could you please design a routine working around this – i am able to perform squats and 1 arm D.B snatches if this is any use??

Many thanks

[ashley]

Hey there Milo, well it looks like a DB based program so long as your doctor and physio give it the go ahead you do not wnat any jarring across in the damaged side to undo there good work, as you suggested one arm DB snatch is a good starting point, then one arm DB clean from knees a press, one arm DB row, one arm DB bench press, from floor or swiss ball or a bench, squats with the DB held under your chin, squats with the DB extended fully to arms length over your head, same with lunges, Romanian dead lift with DB held between legs, you may have to stand on a box to get a good range with this, curl into press, any bicep or triceps options, keep the reps up more than usual maybe in the 8 – 15 range, with 3 – 4 sets of each exercsie, keep moving with only around 30 seconds rest and get as much completed in 45 minutes as you can, you can complex some of the movements together a la Alwyn Cosgrove for a change of pace as well, one idea might be:

one DB Snatch from hang first rep from floor, over head squat, push press, DB power clean from hang, front squat, one arm RDL, then 3 minutes fast spin on a bike – 6 sets of 6 reps

hope this helps out, all the best for a quick and effective rehab, ash

[molonyjim]

This may seem a little different and various medical people will more than likely disagree.

I remember Rich Franklin the MMA fighter had surgery on his hand. He commented that a few weeks later he was using straps around plaster to perform chins, deadlifts etc…

I do know people are worried about plaster coming loose and fracture not healing properly but just thought i’d mention it.

Thanks Jim

[milo]

Its been about 11 days since the fracture and im really frustrated already!
Are bones knitted together by then?
Im all for active therapy but dont want ‘one step forward, 2 steps backward’ senario.

Cheers guys

[fergus]

Tension (within reason) on the bone and musculature will encourage growth and repair.

[ashley]

@milo 749 wrote:

Its been about 11 days since the fracture and im really frustrated already!
Are bones knitted together by then?
Im all for active therapy but dont want ‘one step forward, 2 steps backward’ senario.

Cheers guys

Patience is the key with this, do not get railroaded into doing too much too soon, be advised by your medical team as they DO know best, what you lose on the swing you will pick up on the round a bout, cheers, ash

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